Bring a Friend

CrossFit By The Sea – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete the Following:

AMRAP 20

10 High Five Push Up

20 Med Ball Sit Up (20/14)

30 Russian Kettle Bell Swings

400 Meter Run

—————————————-

Rules:

1. Push Ups are done together – scale to knees.

2. Sit Ups are done together – scale weight of ball or no weight.

3. KBS are NOT done together – 15 Each – scale weight.

4. Run is done together – scale distance.

5. Score total rounds and reps – run is worth 40 points.

6. If you are out the door by the 20 minute mark you can finish.

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